If I understand the mechanism by which this works, the volume has to be quite a bit greater than the volume you have adapted to currently. So, for a lot of folks that don’t do chins regularly, 2-3 reps per set might be just fine.
If I understand the mechanism by which this works, the volume has to be quite a bit greater than the volume you have adapted to currently. So, for a lot of folks that don’t do chins regularly, 2-3 reps per set might be just fine.
That is the plan. I am ramping up to 20 sets of 3 and then to 20 sets of 5 while listening to my body.Quote:
Originally Posted by SpazTheCat
Some improvement is observed already - I can now unscrew a bottle cap without discomfort.
Day 10: Rest
Day 11: NLP. 16 chin up doubles.
Bench press was painful even though I was doing only doing 50% of 5RM.
Day 12: Rest.
Day 13: Easing back into NLP. 17 chin up doubles after the workout.
Pain has become worse.
Day 14: Rest
Day 15: 17 chin up doubles after NLP.
Lifts at about 60% of previous best.
Day 16: Rest
Day 17: 3 chin up triples and 15 chin up doubles after NLP.
Even though it still hurts to chin and bench press, I think that the situation is improving. The things which were causing pain are now cause only some discomfort - sweeping the floor, spreading a heavy blanket, overhead pressing of the 3 year old, forehand strokes in badminton etc.
The things which were causing discomfort is no longer a botheration: unscrewing the lid of a water bottle, changing the gears while driving, writing on the whiteboard at work etc.
Real test is if I can bench my previous PR. I will get back there in a couple of weeks.
Day 18: Rest.
Day 19: NLP. Chin ups: 4 triples and 14 doubles.
Day 20: Rest
Day 21: 6 triples, 12 doubles.
Golfer's Elbow pain almost gone.
Day 22: Rest
Day 23: Rest
Day 24: Golfer's elbow is almost gone. It no longer bothers me during normal life activities. I guess I should pause the pin firing now so that my NLP re-run is not getting affected. I just did 3 sets of 5 chins today and stopped there.
As I had told earlier, the real test would be when I reach near my earlier Bench PRs.
Any expert opinion on my decision? Is it a mistake to stop the chin protocol at this stage? Should I run it for a few more days?
